Your body is changing week by week, and the way you move is changing with it. Bending forward may feel different as your bump grows, and your reach may feel easier on some days and harder on others. You can keep working towards your toes with a few changes that make room for your bump.

Why your joints may feel looser

During pregnancy, hormones such as relaxin help your body prepare for birth by softening the tissues around your joints, especially in the pelvis. Many people notice their joints feel looser or less stable.

This can make stretching feel easier, but it also means it’s best not to push to the very end of a stretch. Staying in a comfortable range, with a mild pull rather than a strong one, is a good aim.

Making room for your bump

As your bump grows, a standard forward fold can feel squashed. You could try:

• A wide-legged seated fold, which gives your bump space.
• Standing with your feet wider than hip-width apart.
• Bending your knees more and resting your hands on a chair.
• Folding only part of the way, rather than all the way to the floor.

Positions to avoid

After about 16 weeks, it’s best to avoid lying flat on your back for long periods, as the weight of your bump can press on a major blood vessel. If a goal video includes lying on your back, you could do the seated or standing version instead.

Your balance may also change as your bump grows, so holding onto a chair or wall during standing stretches can help you feel steadier.

Folding from your hips

Folding from your hips, with soft knees, can make forward bends more comfortable. It also gives your bump more space than rounding through your back.

Little and often

Regular stretching through the week tends to matter more than long sessions. About 10 minutes a week for each area is enough to see changes, and your daily goal video fits well. Stretching after a short walk, when your muscles are warm, can help too.

Your reach may change as your pregnancy goes on, and that’s normal. Keeping your body moving in a comfortable range is the aim, rather than reaching a certain point.

Something to try this week

Try a wide-legged seated fold with your hands on the floor in front of you, going only as far as feels comfortable.

What to take away

• Stay in a comfortable range rather than pushing further.
• Try wide-legged and supported folds.
• Choose seated or standing versions instead of lying on your back.
• Hold onto a chair for balance during standing stretches.

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